This is the beginner’s Learn-to-Run program*. If you follow this program, you’ll be a runner in ten weeks. I can vouch for it because I’ve completed it three times, and I became a runner each time. As a matter of fact, I just finished it again this week.
All you need is good running shoes, comfortable clothing and a watch. It’s useful – but not necessary – to have a watch with an interval timer.
There’s a secret to learning how to run: run as slowly as you possibly can.
Each week, you should run at least three times, but no more than five. This way you build up your endurance without injuring your tendons and ligaments and joints and muscles. I run every other day.
| Week | Run-Walk Training Session | Total Running Time |
| 1 | Run 1 min., walk 2 min., x6 sets; run 1 min. | 7 min. |
| 2 | Run 1 min., walk 1 min., x10 sets | 10 min. |
| 3 | Run 2 min., walk 1 min., x6 sets; run 2 min. | 14 min. |
| 4 | Run 3 min., walk 1 min., x5 sets | 15 min. |
| 5 | Run 4 min., walk 1 min., x4 sets | 16 min. |
| 6 | Run 5 min., walk 1 min., x3 sets; run 2 min. | 17 min. |
| 7 | Run 6 min., walk 1 min., x3 sets | 18 min. |
| 8 | Run 8 min., walk 1 min., x2 sets; run 2 min. | 18 min. |
| 9 | Run 10 min., walk 1 min., x2 sets | 20 min. |
| 10 | Run 20 minutes non-stop! | 20 min. |
Why do I like running?
- Actually, sometimes I don’t like running**
- It’s portable. I don’t have to go somewhere else to do it – I can just step outside and start running.
- It’s more interesting than working out in a gym.
- I get to explore my neighbourhood more.
- Fresh air and sunshine (or even fresher air and moonlight)
- A sense of accomplishment.
- Metrics – it’s a very concrete and quantifiable activity, especially if you get the gadgets.
- It’s practically free – the only thing you have to buy is running shoes.
- You get a lot of aerobic bang for the amount of time it takes.
- Pursuit of the elusive runners’ high.
**To be perfectly honest, I like thinking of myself as a runner, but I don’t always like running. I like being a runner on all the non-running days. And I like actually running on about half of the running days.
Sometimes I hit my stride early and find that rhythm where my legs and lungs are in synch, and I feel comfortable and happy. But other times I can’t seem to get quite enough oxygen into my lungs and I can hardly wait till it’s over. (But hey, for the first 10 weeks you’re never out there for more than 20 minutes at a time. Even if you’re not having fun, anything is tolerable for 20 minutes.)
I’m trying to talk Deb into running the 10k in May. She’s saying no because she doesn’t think she could do it. I know she could do it. If she follows this program, she’ll be a 3k runner by mid-January and still have four months to get from 3k to 10k.
I had a beer with James on Saturday and tried to talk him into it too. He’s saying no because he can’t relate to the concept of training seven months for something that takes an hour. Besides, he’s got unreliable knees.
So far Alex, Merle, Dad and I are in, and Michael says he’ll start training on February 1st if we’re still serious about it then, which of course we will be.
*This program comes from Running Start to Finish, by John Stanton of Running Room fame.
I too like the idea of being a runner. But the actual running – not so much. There was a time when I was running on the treadmill and then I graduated to the street. But shortly after that, I tripped over a curb and fell flat on my face in the street and it kind of took the wind out of my sails (to mix metaphors). But I am one of those people who can get inspired by others, so if you keep writing about running, I may have to get out there.